Weekend Warrior: Injury Prevention

Are you a weekend warrior? You are if your work and family demands keep you from exercising on a regular basis, so you make up for it by going “all out” on the weekends. But that Saturday morning pickup basketball game, football game or boot camp can leave you with aches and pains – or worse yet, a serious injury.

Each day, more than 10,000 Americans visit emergency rooms for sports and exercise-related injuries, according to the Centers for Disease Control and Prevention. Experts say weekend-warrior injuries are most common among formerly active men over age 30 whose weekend activities can be described as “too much, too fast, too far.” Even men who consider themselves in fairly good shape and take part in a highly-charged soccer game can end up with weekend-warrior injuries.

If you don’t exercise on a regular basis and you’re not conditioned for a particular sport or activity, you put yourself at risk for injury.

Regular exercise offers these important benefits:
•    Keeps your weight under control, which reduces stress on your joints, especially your hips and knees.
•    Maintains your muscle strength to help prevent arthritis and keep your joints flexible and protect them from damage.
•    Releases endorphins, which act as your body’s natural pain medication.

According to the National Institutes of Health, weekend-warrior injuries can occur for a variety of reasons, including poor physical conditioning and flexibility, failure to warm up and stretch muscles, competition intensity, participation in collision and contact sports and overuse of joints.

The most common injuries include sprains, strains, fractures, dislocation and inflammation. That means the orthopedic surgeons at TOCA see many patients with sprained ankles, shin splints, rotator cuff injuries, Achilles tendonitis, lower back pain, plantar fasciitis (heel pain) and knee pain.

The knee is at high risk for injury because of its complexity and the enormous amount of force it absorbs and stress it takes. Knee injuries often result from a blow to the knee, twisting or turning or an improper landing

The risk of injury does not mean you shouldn’t be active, though, and avoiding these injuries requires some common-sense prevention.

•    Exercise regularly and include a variety of cardiovascular activity, stretching and weightlifting in your routine. Cross-training helps to prevent overuse injuries, which develop from constantly using the same muscles and tendons.
•    Warm up and stretch to help prevent sprains.
•    Gradually increase your activity level – and intensity level – on a week-to-week basis.
•    Use proper technique.
•    Use proper gear and safety equipment.
•    Listen to your body. The “no pain, no gain” theory is not a good mantra.

Stop when you are fatigued. Muscle fatigue takes away your protective mechanisms and increases your risk of injury. And if you feel sharp or stabbing pain, stop exercising immediately.

#Results. #Recovery. #Relief.

602-277-6211
www.tocamd.com 

Congratulations to TOCA's Top Docs!

Congratulations to Dr. Anikar Chhabra and Dr. Evan Lederman who where voted PHOENIX magazine Top Docs! TOCA's Nationally and Internationally recognized orthopedic physicians and surgeons have been ranked as Top Docs since 2003! 
‪#‎Results‬.‪#‎Recovery‬.‪#‎Relief‬. ‪#‎TOPDOCS‬

TOCA
602-277-6211
www.tocamd.com

Halloween Safety!

Kids love Halloween. What’s not to love? Treats, tricks, goofy costumes, spooky costumes, even adults can get caught up in the fun of this holiday. With all the fun, kids can easily get carried away and forget some basic safety rules. That can lead to trips, falls, bumps and bruises, even sprains or fractures can put a stop to the Halloween fun.The American Academy of Orthopedic Surgeons has compiled a comprehensive list of Halloween tips to keep your children safe this year.

Costumes:

Costumes should fit properly. Costumes that are too long may cause kids to trip and fall, so trim or hem them as necessary.
Bright-colored costumes make it easier for children to be seen at dusk or in the dark. Add reflective tape to costumes and treat bags to provide additional visibility.

Wear sturdy, comfortable, slip-resistant shoes to avoid falls.
Masks can obstruct a child’s vision and should be avoided, along with hats that fall down over a child’s eyes. Child-friendly makeup is a good option.

Look for flame-resistant costumes and accessories.

Trick-or-Treating:

Children younger than age 12 should be accompanied by an adult. Parents of older children should plan a safe trick-or-treating route together, and set specific times for children to check-in and return home.

Older children trick-or-treating without parents should be reminded to always stay together.

Walk on sidewalks and never cut across yards or driveways.

Cross streets at designated crosswalks and obey all traffic signals.
Both children and parents should carry flashlights to see and be seen.

Approach houses that are well lit. Remind children to never enter a home to obtain a treat.

Be aware of neighborhood dogs when trick-or-treating. Remember that these pets can pose a threat when you approach their home.
Carry a cell phone while trick-or-treating in case of an emergency.
Be sure to throw away any unwrapped or spoiled treats.

Many thanks to the American Academy for Orthopaedic Surgeons for compiling such a great list to promote safety this Halloween.

TOCA602-277-6211www.tocamd.com 

Meet Gretchen Bachman - Hand Therapy Manager at TOCA

Gretchen Bachman is the Hand Therapy Manager at TOCA.  Hand Therapists, through advanced study and experience, specialize in treating disorders of the entire upper extremity. All hand therapists at TOCA are Certified Hand Therapists, certified by the Hand Therapy Certification Commission.  Hand Therapists help bridge the gap between medical management with a physician and facilitate patients return to their daily work, leisure and life activities.

Gretchen graduated with her Bachelor’s Degree from Saginaw Valley State University in her home state of Michigan. She became a practicing occupational therapist in 1998, then in 2001 went on to earn her Master’s in Business Administration in Health Care Management. In 2007 she completed her Doctorate in Occupational Therapy in a Hand Therapy cohort. She has been working with TOCA since 2010.

Gretchen has peer reviewed publications in the Journal of Hand Therapy and wrote a chapter on fracture management and dislocations of the upper extremity in the book, Advanced Concepts of Hand Pathology and Surgery: Application to Hand Therapy Practice. She has presented nationally and internationally on the topics of fracture management, digital replantation, rheumatoid arthritis, custom splinting/orthosis fabrication, and various topics related to evidenced based practice.

Nationally, Gretchen has served on the Board of Directors for both the American Society of Hand Therapists (ASHT) and American Association for Hand Surgery (AAHS). She has been intimately involved on various committees, task forces, and special projects within these associations. Gretchen has also served on the Editorial Board for HAND, the official peer-reviewed journal for the AAHS.

Internationally, Gretchen has served on the Education Committee for the International Federation of Societies for Hand Therapy (IFSHT) since 2008. She has also served as the IFSHT Special Events Chair for the 2010 International Meeting when hosted in Orlando, FL.

Gretchen was granted an award through the IFSHT in 2009 and organized a multi-discipline educational conference related to disorders of the upper extremity in Lima, Peru. The Peruvian therapist who hosted this conference won a subsequent award and grant from the IFSHT to travel to the USA, contributing to further educational outreach brought back to her home therapy community in Lima.

Gretchen is passionate about a non-profit organization called the Guatemala Healing Hands Foundation. She has been supporting and traveling on medical mission trips with this organization since 2005.  The GHHF is a nonprofit organization dedicated to improving the quality and availability of health care in Guatemala through education, surgery, and therapy.

There is a Venn diagram of 3 primary areas of service:  Direct patient care, education, and community outreach. Direct service care primarily specializes in the treatment of congenital and pediatric hand injuries.

Direct patient Care:  Following a mandatory screening day, where upwards of 200 children are evaluated to determine their best treatment plan:  surgery, therapy, or other intervention.  Due to GHHF’s unique infrastructure GHHF is able to monitor children year after year to insure they receive the best possible consistent care. Depending on the severity and length of each case, surgical patients are provided with both in and outpatient care with costs covered 100% by GHHF.

Education: Each mission, a two day educational conference is organized annually, and integrates the Guatemalan provider community. GHHF has a unique relationship with the Guatemala Hand Associations, and they are a trusted teaching source and a vital American group providing cutting- edge hand education to both the surgical and therapy communities to over 2,200 doctors, therapists, and students to date.

Community Outreach: The heartbreaking reality and reasons why we meet so many children with serious hand conditions and injuries of the people in this nation cannot be ignored and disregarded. GHHF is committed to addressing the sources behind the problems seen. GHHF has teamed up with the village of Chichoy Alto, in the region of Patzun, Chimaltenango, to improve sanitation, health, education, and the overall quality of life for these 120 families. Community members of Chichoy Alto are required to collaborate and provide a portion of the labor necessary to implement these improvements. Within this community, GHHF has sponsored and constructed 55+ latrines, sponsored and constructed 21 efficient ONIL stoves, distributing crucial fertilizer needed to replenish Chichoy Alto’s barely existent crops, distributed emergency maize to families struggling with malnutrition, helped dig hillside trenches to lay piping to supply fresh water throughout the village, purchased school supplies to the 100+ elementary aged children, and have sponsored many children to attend high school and education beyond. 

In her free time, Gretchen enjoys traveling; camping, reading, and watching her son grow. She enjoys volunteering at his elementary school, and she and her family all recently started volunteering with the Special Olympics, another organization Gretchen has supported for a long time. 

TOCA

602-277-6211

www.tocamd.com

Sympathy to the Flora Family as well as the Fry's family.

Jon Flora

On behalf of TOCA, we would like to extend our sympathy to the Flora family as well as the Fry’s family. Jon Flora an exemplementry leader in the company and in the community through dedication, service and giving back to several non-profit organizations and charities. He will be greatly missed.

TOCA Welcomes Dr. Overlin to the Team

Dr. Amy Jo Overlin

Dr. Amy Jo Overlin is an expert in the field of primary care sports medicine.  She is board certified in both family medicine and primary care sports medicine. Currently she is providing non-operative orthopedic care here at TOCA and is serving as a team physician for the WNBA’s Phoenix, Mercury.  From 2006-2012 Dr. Overlin served as a team physician for Arizona State University covering a wide range of sports  In addition she served as the Associate Program Director for the ASU/St. Joseph’s Hospital Primary Care Sports Medicine Fellowship and is currently the Primary Care Sports Medicine Fellowship Director.

Dr. Overlin completed her undergraduate training at Ball State University with a BS in Exercise Science with a pre-med emphasis while being a scholarship athlete for the BSU gymnastics team.  She obtained her medical degree from Indiana University School of Medicine, and then completed a family medicine residency at Waukesha Family Medicine Center.  This was followed by her primary care sports medicine fellowship at Arizona State University. In addition, in 2010-11 Dr. Overlin completed the University of Arizona School of Medicine, Family and Community Medicine Department-Faculty Development Fellowship which focuses on improving physicians skills in the area of medical academics.    

In addition to her teaching and patient care responsibilities, Dr. Overlin has published articles on gymnastics injuries as well as co-authored the chapter on Gymnastics Injuries in the 1st edition of Netter’s Sports Medicine and has lectured on a wide range of primary care sports medicine topics.

To make an appointment with Dr. Overlin call 602-277-6211 or visit TOCA's website at www.tocamd.com 

What Are The Benefits Of Seeing A Sports Medicine Specialist?

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A sports injury can be a career-ending accident if the proper measures are not taken.  It is important to seek out quality orthopedic services for performance-related injuries. A sports medicine specialist is familiar with treatment for common injuries and is able to provide customized care to facilitate optimum rehabilitation. Here are some of the reasons that you should find an orthopedic specialist who has a focus in sports medicine:

• Reduced chances of long-term injury: Many sports accidents result in strains and sprains that can lead to chronic pain if not treated properly. Sports medicine incorporates immediate treatment with prolonged solutions to restore and strengthen affected muscles, bones, and connective tissues.

• Improved performance: Aside from providing care for injuries, physicians who specialize in sports medicine can recommend techniques for enhancing your athletic abilities and offer solutions to keep you in your best physical shape. This will help you train more effectively, which will result in a stronger performance when it counts. 
  
• Injury prevention: When it comes to sports injuries, prevention is the most effective way to avoid long term problems. Your physician can recommend a skilled trainer to help you get the most out of your practice and performances without risking physical damage to your body. Additionally, athletes who have previously experienced injuries are more likely to suffer another performance-related accident. Working with a sports medicine specialist can help you prevent a secondary injury with expert advice and advanced medical treatment.

If you are an athlete in the Phoenix area, then contact The Orthopedic Clinic Association. We have a diverse staff of orthopedic surgeons and specialists who serve the Suns, the Mercury, and many of Arizona State University’s sports teams. Learn about our advanced imaging, bracing, and physical therapy on our website or call us at (602) 277-6211.

Running Shoe Essentials

Feet come in all shapes and sizes. Consequently, running shoes need to be individualized for each runner. In general, common foot types include flat feet, high arches, neutral foot type, pronators, or supinators. There are several ways to determine your foot type. The footprint test allows you to look at an outline of your feet. Many running stores have computerized footplates and video analysis to determine foot type. Additionally, inspecting your running shoes is an accurate way to determine your foot type and strike pattern. Knowing about your foot type is critical to picking out running shoes.

There are several different categories of running shoes. In addition to fitting your foot type, you should also consider your training needs and injury history. Motion Control Shoes are rigid and durable and control pronation. Barefoot Running Shoes have recently gained popularity. Those who prefer these use them for comfort, and feel cushioned running shoes are harmful. Trail Running Shoes have increased threads, and help with difficult surfaces. Stability Running Shoes are the most common. They have moderate support and are made for neutral foot types without significant flexibility. Cushioned Shoes are typically used for high arches without significant pronation.

Running shoes should be replaced between 300-600 miles, depending on running style, terrain, and weight. It is helpful to alternate shoes to prevent wear and decrease stresses on your feet. Avoid blisters by not wearing new shoes on long runs. Consult a running shoe specialist to determine what shoe is the best for your needs to improve performance and decrease the risk of injury.

- Dr. Anikar Chhabra, M.D., M.S.

Welcome Video from our CEO Kendra Balazs

List of top 10 Summer Sports Injuries

TOCA (The Orthopedic Clinic Association) is a proud supporter of our weekend warriors and our collegiate and high school athletes, however there are many injuries that are preventable! TOCA wants to remind people not to be lulled into a false sense of safety and security by a more 'leisurely' sport. Even a relaxing game of golf resulted in 131,975 injuries that were seen in the ER. Young athletes are more susceptible to injury because children's bones, muscles, tendons and ligaments are still growing.

The AAOS has released a list of 10 popular summer recreational activities with the most injuries.

Basketball: 1.6 million injuries that were medically treated
Bike riding: 1.4 million injuries
Baseball: 492,832
Soccer: 477,647
Softball: 406,381
Trampolines: 246,875
Inline Skating: 233,806
Horseback riding: 196,260
weightlifting: 189,942
Volleyball: 187,391

Sprains, strains, cuts, bruises, fractures and dislocation are many of these 5.5 million injuries.

The AAOS has started a campeign: Prevent Injuries America. for information go to www.aaos.org